Nashi Pears

Nashi Fruit

Nashi, or “Asian Pears” are absolutely packed with fibre with an average of 4 grams per medium-sized pear and a whopping 10 grams per large pear! As if this wasn’t reason enough to revere the Nashi, they are also packed with Vitamin C, Vitamin K , copper, manganese and potassium


These crisp and juicy fruits are a long-standing favorite amongst the health and fitness crowd due to their outstanding health benefits including but not limited to;

Anti-cancer properties Due to their abundance of fibre, pectin in particular, eating Nashi pears will flush potentially hazardous toxins from your colon and help prevent colon cancer.  Pectin has also been shown to have effectiveness against prostate cancer.

Bone and teeth health Vitamin C, Vitamin K and manganese are essential for healthy bones.  Vitamin C builds collagen, prevents brittleness of bones and maintains strong teeth.  Vitamin K aids in bone mineralization.

Colon health / Digestive health Due to its high amount of fibre, Nashi pears are a terrific edible tool to regulate your digestive system and can stave off diverticulitis, irritable bowel syndrome, painful hemorrhoids and even colon cancer.

Diabetes Pectin, an insoluble fibre found in Nashi pears, is useful in the treatment of diabetes as it is said by some sources to slow down the body’s absorption of glucose.

Eye health Vitamin C can prevent cataracts and macular degeneration.

Heart health Vitamin K ensures that your blood can properly coagulate.  High fibre, as present in Nashi pears, reduces high cholesterol and high triglycerides and can stave off heart disease.  Nashi pears are virtually fat-free as well as being cholesterol-free and sodium-free.

Immune system health Anti-oxidant Vitamin C repairs the body’s tissues, heals wounds and fights off all sorts of infections and diseases ranging from the common cold to the flu to the HIV virus.


Anti-oxidant properties Anti-oxidant super power Vitamin C and copper both help build healthy collagen, which result in more elastic skin less likely to show signs of aging.  Vitamin C also improves hair quality and promotes strong, resilient nails.


Fibre The wealth of fibre in the Nashi pear will keep you feeling full longer and far less likely to reach for empty, fattening calories between meals.  It will also keep your bowels more regularly flushed out, which can result in more consistent weight loss.

Metabolism Copper is essential for the production of energy and chomping on a tasty Nashi can give you a good boost when you feel that listless afternoon lull or right before your daily workout.

Nutritional Intake Yet another reason to celebrate the Nashi is that a medium-sized pear has only a mere 50 calories.


For a totally unique take on a traditional appetizer, place a smear of blue cheese on a  wedge of Nashi pear and wrap it with prosciutto.

Pears make a sweet and texturally interesting addition to a pumpernickel snack with cos lettuce, chicken and dijon flavoured greek style yoghurt,  a great way to sneak some healthy fruit into your child’s daily diet!

Speaking of cheese as we have, a Nashi, Gorgonzola and balsamic glazed onion cauliflower based pizza  is scrumdelicious.  You can  add some walnuts for added health benefits and a little extra crunch!

Pears stand up well with smoked chicken stir-fries , a dash of white vinegar and some minced fresh ginger.

I love them char grilled and served with a wild rocket, roast pumpkin, Persian feta and goji berry salad.

A pear tart is always a lovely contribution to a family gathering.  All you need to do is blend some almonds, dates and coconut oil for a base, fill with some greek style yoghurt and top with some thin slices of Nashi pear.

For a truly simple, sublime and elegantly-colored party-pleaser, lightly simmer some Nashi with green ginger wine, fresh lemon and orange juice, sugar, vanilla extract, cinnamon and cloves or saffron poached for a zany finish.

“A man watches his pear-tree day after day, impatient for the ripening of the fruit. Let him attempt to force the process, and he may spoil both fruit and tree. But let him patiently wait, and the ripe pear at length falls into his lap.” ~Abraham Lincoln

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Cassandra Austin

Kitchen Coaching, Nutrition and Selfcare

A Corporate Chef with extra qualifications in< Diet and Nutrition, Food and Wellness, Food Psychology, Kitchen Medicine Vocational education trainer in Commercial Cookery, Dip Hospitality Management  & Business



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